i have just been out with the flu for about ten days. I was really down and out for five days with high fever and then it took me a few extra days to feel ok enough to return to the gym.
Now, I’ve been sidelined before with sickness and a few injuries. Nothing strange since this is part of life and training. My general routine is to just take it easy for a week and then try to return to about the point I was at in my programming. However, the last three times (spread out over approximately eight months) my light training still produces extreme soreness. What is more this soreness is by far worst in my thighs (from squats). Today I was going to do my second light session with squatting, benching and deadlifting after doing a first one two days ago. I actually felt quite ok, thinking that my approach this time seemed to work, however, as I was starting to squat with the empty bar it was as if my legs exploded. Like they get super sore. Not like something breaks of tears just like super intense soreness. This has happened before but I have been able to just push through. So I put on 70 kg on the bar and do five reps and just feel unable to continue. My legs are so stiff that I can hardly walk around.
So, is this just a result of me being over confident when I get back in the gym? For reference two days ago I did 3x3 @ 110 kg for the squat, @ 52,5 kg for the press, @ 85 kg for the bench and @ 125 kg for the deadlift. RPE 8 for 6 reps for each lift before the flu would be 120 kg for the squat, 57,5 kg for the press, 90 kg for the bench and 135 kg for the deadlift.
I guess I have three questions. First, how much is reasonable to take off in terms of volume and intensity when getting back from, let’s say, a two week absence? I felt completely ok during my session doing 3x3 at light weights. Second, is it common for the thighs to be the worst part affected? This is always so for me. Third, what’s up with this weird thing of getting so stiff/numb that I can hardly walk? Again, I did start today’s session with some light soreness but nothing much. Then, complete stop. This has happen like two or three times before.
I am 41 years old and I have been lifting “serious” for about two years.
Would love to hear your thoughts.
ps. I do get that it depends on the injury and how sick you have been, but let’s just assume a regular flu then. I managed to eat sort of ok and I have been getting plenty of rest. Lost about two pounds anyway.
@Birkovic thanks for the questions. We’d likely need a consultation to provide insight to your particular case but I will try to answer your questions.
“…how much is reasonable to take off in terms of volume and intensity when getting back from, let’s say, a two week absence?”
This is going to be very individualistic and my general reply would be sufficient decrease to allow an appropriate ramp back up to prior training levels 9volume and intensity). Soreness will likely be a part of the process after a particular time off from training but shouldn’t be debilitating after every session. If DOMs is occurring after every session, week after week, then I highly recommend altering programming variables to add with recovery and adaptation.
“Second, is it common for the thighs to be the worst part affected? This is always so for me.” Tough to say, exercises are often “targeted” for a particular muscle group (especially in training paradigms like bodybuilding) but that doesn’t mean someone won’t get sore from a particular exercise in a particular region of the body that’s specific to them. I’m not certain I’d look into this too much.
“Third, what’s up with this weird thing of getting so stiff/numb that I can hardly walk?” Tough to say without a consultation.